These three exercises are designed to take away acute low back pain.
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Are you suffering from acute low back pain? Here is our emergency plan for you, with exercises designed to reduce and remove your pain. Follow the plan step by step, to become pain free.
READ THIS BEFORE YOU START THE EXERCISES
The exercises you find in the following paragraphs, are designed to relieve and remove acute pains in the lower back. If the exercises worsen the pains, do not continue performing the exercises.
Start with step 1, and then move on to step 2, and so on. Only go to the next step, if you can perform the exercise, without increasing your low back pain.
If, for example, the pain increases, when you go to step 3, you should stay with the exercise in step two for a day or two, and then try step 3 again.
Perform the exercises every or every second hour, until the acute pain have gone away.
Should these exercises not be able to help you, our intelligent mobile phone app, will be able to direct you toward more specific exercises. Download the Pocket Spine Doc App from Google Play or iOS App Store.
THE EXERCISE PROGRAM IS CORRECT IF…
Performing the exercises programme below, will not cure low back pain in everybody. When performing the exercises, you should start to feel better and less painfull, within a few hours or a few days of exercising. When performing the exercises, you should start to notice that the pain intensity is reducing, or the painful area gradually becomes smaller and smaller.
EXERCISES ARE NOT WORKING IF…
These exercises will not work if you have leg pain, radiating from your lower back and all the way into your foot, or if the pain have shifted your upper body sideways. If you have had severe low back pain for a few days, and the pain gets worse no matter how you move, you find it hard to even stand up straight without increasing the pain, it may be better to talk to your doctor about a prescription for pain medication, and a few days of bed rest.
EXERCISE 1, FOR ACUTE LOW BACK PAIN
Lie flat on your stomach, for 2-3 minutes. You could put a soft pillow underneath your pelvis.
EXERCISE 2, LYING ON THE ELBOWS
Lie down, resting on your elbows, for 2-3 minutes.
EXERCISE 3, ARCHING THE LOW BACK
Pain relieving exercises, bending your lower spine backwards.
Lie face down, with your hands under your shoulders. See picture.
Using your arms, push your upper body upwards, so your spine arches backwards.
Perform 10-12 repetitions. If the pain does not go away completely, you can do more repetitions.
Perform exercises 1-3 every or every second hour, until the acute pain have worn off.
PROPER BODY POSTURE
Make sure you sit properly, with a straight back. Use a pillow or a rolled up towel, for back support when sitting down. Sitting with a proper body posture, is important for the acute pain to go away as fast as possible.
COULD SOMETHING SERIOUS BE WRONG WITH MY BACK?
Serious disease is only present in 1-2% of those suffering from low back pain. If you are suspicious that something serious is wrong with your back, please consult your doctor for an evaluation.
Facts and fiction about low back pain – 3 myths about back pain – read here.
When does low back pain require you to attend your doctor? – read here.
Low back pain – go away!… exercise number four – see our video here.
What to do about acute back pain – read here.
If you need more help to get back to your normal activities, the Pocket Spine App is able to suggest relevant exercises, to reduce the pain and to get your back moving again. Download the app for free, from Google Play or iOS App Store.